This is one of the easiest healthy meals you can make.  Aside from cooking the rice, this dish can be prepared in less than 20 minutes.  Stir-fries are an easy way to incorporate seasonal vegetables you might not often eat into your diet.  They are also a great way to clean out the fridge with whatever vegetables you have on hand.  That’s the thing about a stir-fry; they allow you to experiment without following a specific recipe.  I like to make a big batch of brown rice (a rice cooker is ideal and saves you from mushy rice) and use it for different meals throughout the week.

Benefits:

• Brown Rice: a complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium.  Very high in fiber, protein and rich in antioxidants and phytonutrients that boosts the immune system, lower cholesterol and reduce the risk of heart disease and stroke.
• Bok Choy: aids in healthy digestion, high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber.
• Scallions: are extremely high in Vitamins A and C.
• Ginger: effective in alleviating symptoms of gastrointestinal distress, soothes and relaxes the intestinal tract and is anti-inflammatory.
• Red Cabbage: is rich in vitamins, minerals, antioxidants and is anti-inflammatory.

Brown Rice and Vegetable Stir Fry

Serves 2

*  You can easily add tofu, chicken or shrimp as well as carrots, broccoli or shelled edamame to this dish.

Ingredients:

• Cooked short grain brown rice (1 cup dry)
• 1 cup baby bok choy, ends removed
• 6 scallions, diced
• 1 garlic clove, minced
• 1 inch piece of ginger, peeled and minced
• 1 cup red cabbage, shredded
• 1 cup snow peas or sugar snap peas
• ½ cup red bell pepper, diced
• ½ cup yellow bell pepper, diced
• 2 teaspoons toasted sesame oil
• 2 tablespoons low sodium soy sauce (or gluten-free tamari)
• 1 teaspoon rice vinegar

Method:

In wok, sauté sesame oil with garlic and ginger on medium heat, about 2 minutes.  Add scallions, sauté for 2 minutes.  Add peppers, sauté until soft about 3-4 minutes.  Add peas and cabbage, sauté an additional 2 minutes.  Add rice and bok choy, stir and let cook together for about 2 minutes. Add soy sauce and rice vinegar.  Lower heat and cool for 5 minutes more, stirring occasionally.

I’m off to Northern California…See you in a week

Enjoy!

DK